Metabolism is tied to a chemical process that occurs in the body. Faster metabolism requires higher chamber of calories. Metabolic rate or the speed of metabolism is basically the number of calories burned in a certain amount of time. The metabolic rate differs from one person to another. It is dependent on some major factors like age, total muscle mass, body size, the level of physical activity, etc. While most factors are genetic, a few tricks can push up your metabolism and help you to shed extra calories faster.
All kinds of movements require energy expenditure. So, the more you move, the more calories you burn. Basic activities like standing up, walking, taking a small stroll or even getting to household chores can help in burning calories actively. If your job involves sitting for extended period of time, make sure that you get up every hour and walk about. Take stairs wherever possible or walk whenever you can, as opposed to taking public transport.
High-intensity interval training (HIIT) workouts are most effective to burn an efficient amount of calories in a short amount of time. This is because the moves are quick and intense in shorter time durations, which ultimately increases your metabolism. Sprints, pushups and other exercises challenge the different muscles and are performed within a frame of 30 to 45 seconds, which increases the metabolic rate and burns more calories than a low-intensity workout performed for the same duration.
Strength training involves the use of weights and other equipment to enhance strength and overall endurance. These exercises also help increase muscle mass. The muscle content in the body is directly proportional to the metabolic rate. A higher muscle mass means you also burn more calories even when resting. Those trying to lose weight by reducing calorie intake must look into strength training exercises, simply because the loss in muscle mass means a lower metabolic rate.
Proteins are important to build and retain muscle mass in the body. Dietary protein also helps to increase metabolic rate temporarily. In fact, all foods cause a temporary increase in metabolic rate which is known as the thermic effect of food. This effect is higher when protein is consumed as compared to other food groups like carbohydrates or fats. This push in calories spent by the body can actually help with weight loss or pile on weight, especially after you have lost a significant chunk of it. Thermal effect is at its peak in the morning (the first few hours after you wake up). This is why it is advisable to eat a heavy breakfast so that you consume a large portion of your daily calories.
Eat enough food
The most effective way to lose weight is to control portions during meals. However, eating too little can prove detrimental if you consider the long-term effects. This is because cutting down on calories over an extended period can actually lower the metabolic rate, thereby reducing the total number of calories burnt. Known as metabolic adaptation, this is nature’s way of ensuring that the body doesn’t starve to death. According to the research done by the experts, consuming less than 1000 calories every day can lower the metabolic rate.